I’ve been on an Apple kick lately. Particularly cold, crisp apples with a shower of cinnamon
Yes..exactly.
So anyway..How are your abs on this lovely afternoon?
Let’s bring them out to play, shall we?
Got it in you? Repeat one more time!
I’ll get to that, but first, I want to start off with what I am NOT loving.
Um…seriously!?
Knee’s do NOT go over your toes. Period!
If needed, put a chair behind you for support through the motion, or place a stability ball between you and the wall.
![57420963970149878_hbbZvXMH_c[1]](http://afitgirlsmartini.files.wordpress.com/2012/09/57420963970149878_hbbzvxmh_c11.jpg "57420963970149878_hbbZvXMH_c[1]")
When I come across articles like this in fitness magazines, it infuriates me. Mostly because young women, who are in search of a healthy and accurate approach to exercise and eating, are the main audience.
And don’t even get me started on the 1,500 calorie a day diets that these magazines try to play off as healthy. They neglect the fact that everyone’s body is different and has different needs depending on an abundance of factors.
children’s size bowl of Special K with skim milk and one strawberry anyone?
Bottom line, exercise enhances your diet’s results, and your diet enhances your energy to workout. It’s a team effort.
Eat real food, eat real food often, workout smart, and drink plenty of water.
OK…Moving on 
My family and I threw my father a surprise 60th birthday dinner at The Capital Grille this past weekend, and one of our favorite appetizers to order on the menu is the Cold Shellfish Platter.
one pound lobster, crab meat, jumbo shrimp, and fresh shucked oysters served over ice.
It’s basically a seafood lovers dream, and at $100 dollars per tower, you better believe this thing is worth the splurge.
Along with 3 towers dispersed throughout the table, we also had prosciutto wrapped mozzarella, choice of soup or salad, and any choice of entrée and sides.
I ordered the grilled swordfish, which is my favorite entrée on the menu.
And for dessert, we has an assortment of hazelnut chocolate cake, coconut cream pie, crème boule, cheesecake, and my all time favorite…
Flourless chocolate cake. It’s not even right how good this thing is.
I swear I’m loving other things besides The Capital Grille..such as the shirt that I wore there
Black + Flowy = Hiding my seafood and chocolate cake filled belly.
It’s every woman’s fashion trick 
Other loves include…
Peanut flour, which I ordered fromiHerb.com.
use my code VOZ131, for $5.00 off of your first purchase!
One of my favorite ways to use peanut flour is as a dip
So delicious. So satisfying
By the way!
I added a link to my sidebar for anyone interested in purchasing Sunwarrior Protein. It’s the only protein powder that I use, and the link will take your directly to their Website for easy access.
Here’s some information about my #1 protein choice.
Pick your favorite flavor and release your inner warrior!
………………………
My ACV filled water bottle and daily cup of Green Tea has helped me power through the first half of my day.
And easy to prepare Lean Ground Turkey has been one of the most versatile proteins to leave in the fridge for use throughout the week.
tacos, salad topper, chili. The options are endless!
I haven’t used my crock pot yet, however I’ve been researching some delicious recipes that I’m excited to make.
See my Pintrest for what I plan on making in the near future.
So..What are you loving lately?
Matt was up at 6:30 this morning for work, and so was my rumbling belly.
Since it was a gloomy start to the day, I made myself a bowl of egg white oat bran with 1/2 a banana whisked in, dash of pumpkin pie spice, blueberries, and raw almond butter.
I also made an ACV cocktail which contained Water, 1 tbsp. ACV, 1 packet of Stevia, fresh lemon juice, and a dash of cinnamon.
Shaken in the bottle to mix everything up.
Apple Cider Vinegar and peppermint tea have really been helping with my digestive issues lately. However, I recently realized something strange that may or may not be influencing the problem.
Although my stomach is no stranger to discomfort, things really started to act up once I began wearing my heart rate monitor during my workouts. No, I do not wear it too tight, nor is my sports bra digging into my ribs and causing pain.
I’m wondering if the HRM’s tracking pads send off some sort electric current that can irritate a gallbladder, ulcer, or whatever else is wrong with me.
Am I over thinking this? Am I nuts? I might be.
Moving on…
So I had originally planned on bustin’ out an arm workout today, but I somehow ended up doing treadmill sprints with a friend at the gym.
It was sort of contagious. He was doing them, it got me excited, so I had to join in.
If everyone was jumping off a bridge would you?
…Apparently so
Well that was fun. Now onto my originally scheduled arm workout
Shoulders
Biceps
Triceps
Stretch and refuel those muscles!
No salt added cottage cheese mixed with Kashi GoLean, frozen berries, ground flaxseed and cinnamon.
Time to tackle the weekend!
Enjoy yourselves! xoxo
Knowing that we only have a few months left of outdoor cardio, that is, without freezing to death, I took advantage of this gorgeous day by taking a walk around the lake.
And ending with a quick chest and triceps superset routine using my favorite park bench.
Break 30 seconds and repeat 2 more times.
Stretch.
On my way home, I stopped by Calareso’s Farmstand, where I immediately fell in love with their Fall decorations that were festively scattered throughout the store.
Mini pumpkins, flower arrangements, stairway ghosts, and wreathes made of twigs and cranberries filled both the indoor and outdoor aisles, making me crave a pumpkin spice latte with a side a fireplace snuggling.
Wait..it’s 80 degrees. Never mind.
This will do for now.
Although I am waiting until Fall officially starts to bring out my Harvest themed décor, I may need to go back tomorrow for an adorable “Welcome” sign that I came across while shopping.
In other words, I will obsess about it until I buy it.
Typical..
When I finally arrived home, I made myself a Sweet Potato Protein Pie with 1/2 of a cooked and cooled sweet potato, Vanilla Sunwarrior mixed with water until thick, and a generous amount of cinnamon to seal the deal.
I’d say that was a pretty generous shake to say the least.
What’s even better than a giant pile of cinnamon? The fact that there is only one day left until the weekend begins!
You can make it!
![253046072783694502_bg4qIUB1_c[1]](http://afitgirlsmartini.files.wordpress.com/2012/09/253046072783694502_bg4qiub1_c1.jpg "253046072783694502_bg4qIUB1_c[1]")
Honey Crisp apples are back in the produce aisle, and I made sure to snag a few before everyone caught on.
Besides Gala and Fuji, Honey Crisp apples are my absolute favorite.
They are crunchy, sweet, and perfect for dipping in almond butter, which I eagerly opened a new jar of today.
Although I’m excited about my Honey’s return, my breakfast has been overflowing with ripe peachs, fresh blueberries, and chopped raw almonds with plain Greek yogurt.
I mean, it is going to be in the 80’s for the rest of the week, so I’m enjoying every bite of Summer fruit till the very last day.
blueberries…don’t go!
Pre Workout Snack
Workout
-20 minute Elliptical HIIT-
1 minute fast; 1 minute recovery @ level 8
Followed by a quick lower body burner
rest 45 seconds to 1 minute and repeat 2-3x
Abs
repeat 2-3x
Post workout, I craved a refreshing tuna salad, so I topped of some bib lettuce and spinach with a can of Albacore tuna mixed with 1 tbsp. Greek yogurt and a dash of black pepper. On the side, corn on the cob and the other half of my sweet potato, all drizzled with sriracha for a spicy and delicious combo.
easy, filling salads are the best 
Come Fall, What’s your favorite type of apple?
A healthy diet is a major factor when it comes to learning, as well as the way a child behaves in and out of the classroom.
They need lasting energy, not a sugar high.
Proper hydration, not a can of caffeine
And real, whole foods, not fake and processed junk.
![81487074477975591_iAomdkCk_c[1]](http://afitgirlsmartini.files.wordpress.com/2012/09/81487074477975591_iaomdkck_c1.jpg "81487074477975591_iAomdkCk_c[1]")
Give them the nutrients they need to concentrate, with plenty of energy left over for after school activities.
1. Eat a hearty breakfast.
2. An afternoon pick me up
Try to stick to water, milk, and fresh fruit juices with no added sugars.
3. A legitimate lunch
Use Tupperware that has separate compartments for convenience and fun!
![153403931026799575_VXLBhaSQ_c[1]](http://afitgirlsmartini.files.wordpress.com/2012/09/153403931026799575_vxlbhasq_c1.jpg "153403931026799575_VXLBhaSQ_c[1]")
So cute.
4. Have an active afternoon
do NOT allow video and computer games to take over the rest of the their day.
5. A helping hand
Allow your kids to help you make dinner. This will teach them how to create healthy balanced meals, which they will later create on their own.
Think lean proteins, veggies,healthy fats, and complex carbs
6. Early to bed, Early to rise
Make sure your students get at least 7-8 hours of sleep. We all know how hard it is to concentrate when exhaustion strikes!
Set an example, and show your kids how important, and delicious, healthy foods can be.
Remember, they are what they eat, so give them the tools they need to succeed.
Here is a great article from the Chicago Tribune that talks more about this topic.
Step 1. Eat a light snack for fuel
Golden Delicious apple with 1 Tbsp Sunbutter
Step 2. Drink coffee for energy, and Foam roll those muscles
Skip those artificial energy drinks that are full of God knows what, and choose a cup of black coffee.
Same results, no chemicals added.
And remember to hydrate as well.
Step 3. Get Pumped Up!
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Some of my favorite stations include: Third Eye Blind, Three Days Grace, Fun., David Guetta, Lucas Prata, and DJ Khalid.
And of course some Country, Rap and maybe some old school boy bands thrown in the mix 
Step 4. Bang it out
Today’s Workout.
-Run to the gym
- Stretch
-Run Home
Step 5. Refuel
Blended and topped with 1/4 cup Kashi GOLEAN! and blueberries.
How do you Work it Out?
The humidity in the air has finally broke, thanks to that crazy storm we had yesterday.
I mean, I love a good thunderstorm, but I could do without golf ball sized hail and 300-500 bolts of lightning per minute, which is what we experienced North of Boston.
It was intense, and left my street flooded all afternoon.
Luckily today was a huge improvement,winning the award for;
“Most Improved Weather”.
I started my morning off with a cup of hot water with lemon before drinking my usual coffee.
We wake in a state of dehydration, so drinking water first thing is very important. It jump starts your metabolism, and helps your body prepare for the day ahead.
And this particular combination is very cleansing as well.
Breakfast was a Blueberry Muffin Cake, eaten cool from the fridge.
I had planned on an arm workout yesterday, but due to flooding and traffic jams, I switched it to today.
Slow and controlled, focus on your breathing and correct form
-Ending with a 15 minute jog on the treadmill and some stretching.
Post Workout Sweet Potato Protein Boat
Sweet potato topped with Sunwarrior Protein Spread : (1 scoop Vanilla Sunwarrior Protein Powder ,cinnamon, & water added slowly)
Along with some Michael Buble on Pandora Radio
Always a thumbs up in my book.
Also, I received my scheduled date for Stonyfield Organic’s Frozen Decathlon, which will take place on 8/19-8/21.
On those days, I will remind you to vote for team PEACH MANGO, by heading over to the Frozen Decathlon Facebook Page. Once you vote, you will receive a $1.00 off coupon towards a pint of Frozen Oikos, as well as be entered to win the awesome grand prize!
Stay tuned for further instructions, and thank you supporting my team! xoxo
My legs are screaming at me right now.
Why?
I’ll show you.
Warm up:
Leg-go Supersets!
squeeze, squeeze squeeze 
- Finish with 10 minutes on the elliptical at level 5.
Recovery Snack
Blueberry Muffin Mug Cake
heat for 5-6 minutes in a microwave safe bowl, and enjoy.
It is so so so important to fuel your body both before, and after your workouts.
If you have no food in your belly, your body will naturally turn to your muscles for energy, eating them away and hindering your progress.
This is not what you want!
You’ve spent time building those muscles, protecting your bones, and creating a fit, toned physique. Don’t waste your time by neglecting to eat before you train.
A carb, healthy fat, and some protein is the way to go.
You will feel stronger, last longer, and get an overall better workout if you EAT EAT EAT! Plus, you will get better results, which is what we all want, right?
My pre-workout snack consisted of plain Greek yogurt mixed with cinnamon and raw almond butter, spread onto a gluten free rice cake.
Feed your muscles. Feel energized. Get a great workout.
It’s that simple.
Now go work those gorgeous legs of yours
I am a Personal trainer who cannot say “no” to the smell of a burger, or desserts that look like this.
Who could say no to that!?
Not me 
If you workout regularly and eat healthy 90% of the time like I do, then you shouldn’t feel guilty when you’ve eaten too much, or “cheated” on your diet.
What’s done is done, don’t dwell on it. Today is a new day to start fresh.
Get yourself back on track by eating clean, and making it a priority to get your workout in. By the end of the day, you will forget all about that oh so delicious slice of pie .
Unless it’s still in your fridge, and in that case, throw it away immediately!
Ella is the queen of over eating, yet she remains confident, even after she splurges on table food
Gorgeous
We headed over to the lake in Wakefield yesterday evening to walk around, listen to music and watch the fireworks. .
They ended just as a thunderstorm began to roll in at a rapid pace. It was cool to watch a battle unfold between the colorful explosions and crazy zig-zaging lightning in the sky.
Unsafe..but cool
Matt and I were on his motorcycle, and I luckily only got pelted in the face with a few quarter sized rain drops on the way home.
No biggie
This morning’s breakfast was similar to yesterday’s “Crumbled blueberry muffin”, however this time I decided to scramble it at the end to make the consistency a bit more “oatmeal-ish”
cooked for 5 minutes in the microwave and scrambled with a spoon at the end.
It was good!, and kept me full all morning.
I just finished my pre-workout snack of Greek yogurt, chia seeds, raw almond butter and blueberries, and will soon be on my way to the gym for a workout.
Today’s routine:
Cardio: 10 minute Incline walk. 20 minute Stair Mill. 20 Minute Elliptical.
Abs:
repeat 3-5x
Tomorrow is already Friday, and it looks like another HOT weekend ahead!
Let’s see what you’ve got, July!
